Crunch 50
Side crunch 1x20
Leg raise 20
Croos crunch 1x20
Gluteus + Plank
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Lat pulldown 3x10-12
Superset
Lat pulldown + Benchpress 3x10-12
T-bar row 3x8-12
Bent over barbell row 2x8-12
One arm dumbbell row 2x10-12
DB Pullover 2x10-12
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Kai style Superset
Bent over lateral raise+Rear delt row 3x12-15
Rear delt fly 2x12
Conventional deadlift 4x5-12
Hyper back extension 3x15-20
Stretching
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